Protein, the goat of all macros!
With all kinds of fad diets shoved in our faces (especially this time of year) it makes sense why protein is so easily overlooked and commonly under eaten.
Why does this matter??? Protein really is the true key to your #fatloss results!
Less Hungry: Compared to carbs & fats, protein is proven to keep you more satiated over time.
Beat Cravings: When you're less hungry, you're less likely to experience cravings.
Boost Metabolism: When digested, protein can boost metabolism up to 30%!
Burn Fat Efficiently: We must consume enough protein to preserve our bodies lean muscle (Aim for 1-1.2g/lb of lean muscle) The more lean muscle we have=higher metabolism=effortless fat loss! Muscle BURNS fat!
EAT MORE!!: Its very hard for protein to be converted to fat storage, unlike carbs & fats. So you can eat more without worrying you threw everything down the drain!!
Above all, a high protein diet has been proven to yield better fat loss results compared to a low carb/high carb & low fat/high fat diet. Protein IS 👑!
Lunch. Pork tenderloin and some green beans with bacon. Yummy and filling.
Lately I've been slacking on my working out and mediocre at best with my eating. BUT, I have been relaxing more.. taking time for myself and I've read 2 books! I haven't read in years!
All throughout middle/high school I was reading constantly. It's time to get back to that, this years goal is a total of 24!
0 14 minutes ago
When the pasta is comin in HOT 🔥 🍝 🥑
In the winter months, especially on the days of the month leading up to my period, I notice my body craving foods that are earthy + grounding, nourishing, and filling. A combination of plant-derived grains + cooked veggies + herbs and healthy fats bring me EXACTLY that ⚡️⚡️ Quinoa + garbanzo bean pasta, mushrooms, kale, spinach, red onion, smoked salmon, avocado, capers, lemon juice, baba ghannouj and a new favorite rendition of my homemade cashew cheese (recipe below!) Topped with fresh basil!
For the cashew cheese:
In a blender, combine:
+ 1-2 cups of soaked, rinsed and drained raw cashews (unsalted)
+ 1 clove of garlic
+ 2 TBSP nutritional yeast (I use Braggs)
+ 1 TBSP onion powder
+ 1 whole lemon’s juice + 1/2 lemon’s zest
+ 1 juicy tomato, chopped
+ 1 tsp sea salt
+ 1 tsp black pepper
+ handful of basil leaves
+ water (as much as needed for desired consistency)
Blend until smooth. Heat up and serve with pasta, veggies or use for dippin’! Sluuurrrrrp and enjoy!
Breakfast with a side of cute, cranky baby 💕 Breakfast food is the best food and this giant plate of delicious that my husband cooked for me did not disappoint 🤤 Hashbrowns + bacon + three eggs fried in bacon grease + an English muffin with Smart Balance. So tasty and filling and just what this hangry nursing mama needed 😋
Today was the first proper proper EMDR session, and it was quite weird. We started off with the even that I remember the most and ended I ended up in a completely different place, it was weird but it did help me to feel better. However now I feel anxious about that event again🤷 but anyway, I hope it will help tho. I also got a bad headache after that and just felt so tired lmao. Maybe that's why I kept procrastinating work?? But yeah I'll probably have an early night. Also ptw?? I just don't feel great at all, I feel so bad for eating, I feel like I've gained tons and I just feel so massive. I've not exercised this week which is probably the reason why I feel like this, which is annoying because that might mean that there is a part of me starting to exercise that is a bit disorded. Like I genuinely do enjoy exercise but it also makes me feel better about eating because it makes me feel like I'm actually using that energy somewhere and I'm eating for a purpose?? #edrecovery#edfighter#anorexiarecovery#restoringlife#restoringhappiness#gaininglife#gaininghappiness#foodisfuel#fuelyourbody#strongnotskinny#recoveryforthebooty#recoveryispossible#recoveryisworthit#recoverforlife
0 78 minutes ago
Some new gym favs!
I got a 12 month subscription to @fabletics for Christmas, so I get some motivation every month!
For anyone who’s a fan of anchovies this pasta dish is for you.
Trying to incorporate more fish in to my diet especially tinned oily fish that are very high in omega 3.
This recipe is super simple, quick and easy. It literally takes 10 minutes.
Will post on my story so keep a look out. 🍝
EXOS Nutriton principal #2 FUEL ⛽️ for IMPACT 👊by feeding your super powers 💥.
Your body with high quality grains ✅
your muscle and immune system with high quality protein ✅
Protect 🧠. Your brain, joints and heart with healthy fats. ✅
Prevent.😷. From getting sick with vitamin and minerals in fruits and vegetables ✅
Pumpkin 🎃 spice pancakes 🥞 made with egg whites, instant steel ground oats, pure pumpkin, and pumpkin spice. Topped with some fresh blueberries and some maple syrup on the side.
0 016 minutes ago
Granola custard tart using Tazah Vanilla Custard 😋
Recipe by @lylyskitchen
My views about dessert have definitely shifted over the years. As a child, desserts were special, exciting, and enjoyble. Then my eating disorder took this pleasure away. I didn't allow myself any desserts...this morphed into only allowing myself "healthy desserts" which I later learned don't actually taste good! Now...I have ice cream in my freezer 🍦, cookies on my counter 🍪, and Snickers 🍫in my pantry. This took a lot of work but now I have found freedom and have given myself PERMISSION. 🙌🏻 My encouragement to you is to give yourself permission: To eat desserts, genuinely enjoy desserts and have desserts available...incorporate them weekly or daily! There's evidence that if we deprive ourselves of foods we genuinely enjoy, we will want and crave them more!...which is when we might feel out of control around food because it has been forbidden for so long! 😲
All desserts are healthy. Why? Because eating them is part of a healthy relationship with food. Don't let #dietculture convince you otherwise! Trust me...the fat free, sugar free, paleo, keto cookie will not taste nearly as good as the recipe from off the chocolate chip cookie bag!! 😏🍪
A bit of everything for lunch today! Had myself a picnic indoors. All of this was surprisingly satisfying and I didn’t even eat the kit kat or the cheddar crackers 👌🏾 In my lunch box:
2 hard boiled eggs
Sliced cukes and radishes
A dark choco kit kat
Just made another batch of my new favorite dessert- chocolate turtles that are gluten free, dairy free, and refined sugar free! They only take about 15 minutes to make and are great stored in the freezer to have whenever you fancy a little treat😋 for the recipe, check out my last picture of them that I posted a few days ago! 🤗
P.S- My New Years resolution, that I am continuing on from last year, is to become more flexible! Remember that sometimes is takes more than 1 year to get better at something! So my sister and I went to such a zen yoga class last night where they massaged you and put a cold stone on your third eye and spritzed you with lavender spray!! It was amazing! I went again today, but this time to a vinyasa flow, and it was so relaxing and I did my first wheel! Woohoo! 😀
What do you prefer Kacchi Biryani (marinated meat cooked with layered rice) or Lamb Biryani (cooked lamb layered with rice)? Comment down below.
Last night my husband ordered Kacchi Biryani and I ordered Lamb Biryani. We also had daal, vegetable curry and salad alongside our biryanis at Dhaka Biryani Kitchen on Romford Road. We thoroughly enjoyed both biryanis, I preferred my one however as it tasted better (says me, lol 😂) and hubby preferred his. I wasn't too keen on the daal or veg curry but the biryani and salad was good. The restaurant is a basic no frills eatery, just order and eat, which is all I wanted last night as I was starving! Their firni was so delicious too, I would recommend trying it even if you don't go to sit and eat, you can pick up a small tub for 75p. 😋_
Hope you've all had a good day, watch my stories for all my 'kitchenless cooking adventures'! 😁🧡 Af
IM BACK, BACK, BACK AGAIN 🔙
After almost a MONTH of not being able to get logged into this account, I am finally able to get logged back in!!!! YAY. I have missed you guys so much, and I am beyond glad to be back. And I’m pretty sure my followers on my personal account will be glad they don’t have to watch my food/workout stories anymore... 😅😂 ANYWAYS. I know I’m a little late on the whole New Years thing, but in about a month it will mark one full year (!!!) since I started to get serious about my health & wellness, since I started educating myself on all aspects of food, fitness, and wellbeing (instead of just believing the “healthy” labels at the grocery store), AND since I started the @bulletproof diet!!!! I’ve learned a lot (and still have a LOT left to learn), I’ve made mistakes (like trying to go 0-100 with 16hr intermittent fasting...), and I’ve met some pretty amazing people along the way 🥰 I’ve learned there is no detox tea, supplement, or magic pill that will fix everything you wanna change about yourself. There is no one diet or exercise plan that works for everyone, we are all different af. Find what makes you feel best and stick with it. And surround yourself with people that support you and lift you up.
2018 had its bumps in the road, but it also brought a lot of positive change and growth into my life. I am grateful for all the experiences and people who shaped me along the way. But 2018- thank u, next 😉 the best is yet to come ✨ pictured: baked salmon, fried brussel sprouts, and mashed potatoes from @bauerfarmkitchen . I cleaned the plate and it was delicious as heck 🤤 happy hump day, I can’t wait to get back to posting regularly and hearing from you guys! Hope your day is bomb as you are, xoxo #TheToastedHealthNut
4 3428 minutes ago
#postworkoutfeels 🙌🙌 the #pizzabagel has been refueling athletes since 1985 (or longer?) . **actually this is going on my dinner meal plan list for the week too, with a toppings buffet (capers, anchovies, extra cheese, corn, red peppers)
⭐️ALMOND BUTTER PROTEIN BARS!⭐️
🔥These are great healthy/pre workout snack and they are super easy to make! .
150g rolled oats
2 mashed bananas
70g almond butter
1 Tsp cinnamon
2 scoops of @nuzest_europe Chocolate protein powder. Discount code: tomei15
4 tbsp honey
1 teaspoon vanilla essence .
Preheat oven to 350 F.
Grease 8 x 8 pan with coconut oil or line with parchment paper and set aside.
In a small bowl, add in oats and protein powder and stir.
In a large mixing bowl, add in almond butter, honey, bananas, eggs and vanilla extract.
Mix almond butter mixture until well combined.
Pour in oat mixture and stir again.
Spread batter into pan and bake about 30 minutes or until firm.
Let bars cool before cutting and serve.
1 2132 minutes ago
TACO BOWLS 🌮
I’ve finally perfected the measurements for my taco seasoning so I’m excited to be sharing it with you guys today. these bowls are my favorite because you can pile them high with toppings and loads of veggies. today I used baby spinach instead of lettuce in my bowl, and added corn, smashed avo, sliced Roma tomatoes, brown rice, cilantro, & lime. so good, so simple, and so. freakin. good. 😎😎 hope you love the recipe as much as I dooo
two packs (or around 40 oz) ground turkey
3 tbsp chili powder
1.5 tbsp smoked paprika
1 tbsp salt
1/2 tbsp cumin
black pepper to taste
in a large pot on the stovetop, begin to cook ground turkey in a little bit of olive oil over medium / high heat. once the meat begins to brown, add seasonings. cook for 10-15 min until meat is browned and fully cooked. this recipe makes a large portion—-it’s enough to last my family and I (there’s five of us) for a couple of days.
2 3335 minutes ago
Wow, been super absent!
I’m maybe going to be more active soon, have something exciting coming 🙈
Happy Tuesday! Toasting on Whole30 Two Ways: Savory + Sweet! Which one is your favorite?
1. Sweet Potato Toast topped with avocado, tomatoes, jalapeño, EBTB seasoning and olive oil
2. Sweet Potato Toast topped with dairy-free almond cream cheese spread, strawberries, hemp seeds and chia seeds
I got a bunch of feedback last week how to make these, so I shared on my stories today - hope you enjoy!
Ok hello long time no fitness updates🤷🏽♀️ So after being ill for what felt like a million years i finally am back to my regular old healthy(fit)helena and back to the gym🤪 instead of trying to focus on follow a specific programme ive been spending way more time running around the gym just doing bits and bobs i like to do, which is just SO much fun (albeit i do look a but odd doing it👀) and means i enjoy my whole workout and dont feel obliged to do anything i dont want to 🤷🏽♀️ that being said, probably when i head back to uni in the next few weeks ill begin my training programme again just so i can start so monitor my progression with my compound lifts, but still probably also run around like a loony doing random things i enjoy as well cause whats the point of going if u dont enjoy it (im just sayin)🙃 updates will continue on this development *stay tuned*
Ps. Overwhelmed by all the lovely support I received yday following my youtube video, so happy it helped so many of you. I cannot explain how much it means to me to be able to help so many of you ❤️ so thank u for your support ALWAYS 💫
Pps. those observant ones amongst u will realise that this is not a new photo because my mirror is in a diff place, but im sorry currently working that 9-5 life what a way to make a livin’ and its hard to take pics🤪
Ppps. Can someone help me stop doing this with my arm/hand✌🏻✌🏻✌🏻✌🏻
47 4191 hours ago
peanut butter & berry chia pudding for breakfast this morning! 🥜🍓paired with a cup of hot coffee with coconut cream☕️🥥 so good! Happy Wednesday!
👉 mix 3 T chia seeds with 1 T hemp seeds + 1 scoop vanilla protein powder + 1 t peanut butter + a big T of @kitehillfoods almond milk plain yogurt + splash of vanilla and cinnamon + 1/2-3/4c almond milk (depending on how thick you want it). In the AM top with fresh raspberries, grain free granola and a spoonful of peanut butter 💯
48 5776 hours ago
Happy Wednesday! Whole30: Day 10, super delicious and satisfying breakfast today with an amazing balance of flavor and nutrients!
Sautéed @organicgirl spinach with olive oil + @traderjoes EBTB seasoning, crunchy sweet potato hash, sliced avocado and super soft scramble made with @vitalfarms pasture raised eggs, @fourthandheart turmeric ghee + sea salt
I’ve been getting a bunch of questions around two main things: how do you make your eggs and why Whole30 + how do you feel?
To help get the info to you, do have a preference for me to share via Video or a Post? Also, via Stories, IG Post, IGTV/YouTube, IG Live, Blog Post or other?
Thanks for your help, wishing you an amazing day!
50 12672 hours ago
I like to prepare a few things that will cover a few meals during the week & I know I won’t get sick of. like this curry chicken salad 😍 it’s full of flavor & I can’t get enough of it. I put it as a wrap, on a salad, sweet p toast, you name it 💃🏻 full recipe linked in my bio! happy hump day💛
FREE 1-WEEK MEAL PLAN in our bio⠀
Follow us (@simplyfitsociety) for more⠀
Why do I choose to eat veggies over whole wheat spaghetti?⠀
👉🏻I am not here to tell you, you should be eating only veggies and no carbs. But what I am here to tell you is that yes, I do choose zoodles instead of whole wheat spaghetti and here is why;⠀
I have PCOS (Polycystic ovarian syndrome) and patients with pcos are more sensitive with food, chemicals, skin, insulin etc.. In order to reduce inflammation in my body, I need to be careful what I put in and outside my body! Which means;⠀
Wheat, gluten, dairy, alcohol and sugar are not my best friends! They cause inflammation and chronic inflammation causes several diseases, weight gain, anxiety, depression, acne…⠀
🍝Does that mean you should never eat spaghetti or any kind of other simple carbs if you have pcos? It depends. I do eat it very rare if my body really crave for it but I sure feel better when I choose veggies over wheat or gluten. ——•——⠀
🥦If you want to be healthy and lose weight, you need to make the right choices for your body! I don’t drink alcohol and I rarely consume sugar (except fruits and stevia) but taking wheat, gluten and dairy out of my diet was one of the best decisions I’ve ever made! You don’t have to make same decisions as I did. You just need to make the best decisions for YOUR body and health!⠀
🍪You do need to sacrifice some things if you really want to be healthy! But trust me, those sacrifices lead you to having more energy, better mood, good sleep, happiness, healthy body and a healthy mind!⠀
🙏🏻Hope this was helpful! Make the best decisions for YOUR BODY and MIND! Don’t copy everyone else before you do your OWN RESEARCH!
Why being SKINNY doesn’t always mean health ! A little over a year ago, my whole life was calculated down to every gram of food I ate. I spent 1.5-2 hours at the gym 6 days a week. I was cold no matter how many layers I wore. My hair was falling out. No libido. Puffy eyes - those are ALL signs that I had high #cortisol, a hormonal imbalance and I was wasting my life away focused on being thin
I’ve spent all of 2018 trying to bring back my health and it hasn’t been easy. To me, health means having ENERGY, being HAPPY, feeling NOURISHED in my body, and being FUNCTIONAL. That means I can have pizza when I crave it or have wine during a special occasion.
I must admit I miss my lean, petite little body when I scroll through my pictures but I certainly don’t miss how I felt at that time. This is a reminder that health is sooooo much more than how we look - it is about how we FEEL 💖 #bodypositive#transformationtuesday#foodfreedom#liveyourbestlife
Sometimes the only way to see how far you’ve come is to look back...
I want to get vulnerable with you on this #transformationtuesday. If you’ve been following me for awhile you know that I did a #npcbikini show in March 2018. What you might not know is I had a pretty rough rebound.
These pictures are 5 months apart of a very long fitness journey. The me on the left shows the struggle I experienced post show. I severally damaged my metabolism, my adrenals were shot, and my hormones unbalanced. I did this by overtraining and undernourishing my body during my 23 week prep. .
So my body was holding onto every ounce of fat and water terrified I would starve it again! I was up over 20lbs from my show. I had never been this weight and I was extremely insecure and uncomfortable.
A true testament an amazing nutrition system, patience, loving myself through the process, I’ve released all that extra weight and I’m back to feeling like me! Oh and I work out maybe 3-4x a week now, max! I do what feels good, I move my body because I want to and I eat intuitively. Most importantly I’ve learned that WHAT I eat impacts how I look and feel the most.
People today want things instantly. And while some short term success is always possible, I believe being healthy and happy is a lifelong journey. I don’t diet, diets lead to the girl on the left, DIETS FAIL. I live a healthy lifestyle, but I eat burgers and French fries too! I don’t restrict. Restriction lead me to obsession and binging.
Today, the picture on the right was taken 4 days ago, I’m healthy and happy from the inside out. If you’re looking for more inspiration scroll to see some of my friends using the same nutritional system.
If you’re struggling and don’t feel comfortable in your skin. If you don’t know how to start or where to go, message me. I love helping other people look and feel their best ❤️